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3 Mindset Tips for Finding Balance

By Lifestyle & Wellness, Yoga Philosophy

Consider this common scenario. It’s the start of a new day or work week and the anxiety rises up in your chest, settling in like a ton of bricks as you anticipate the scope of what you need to get done. You’re exhausted and your efforts to focus are futile. It feels impossible to slow down and your plate is so full you can’t figure out what needs to go or ways you can try finding balance.

What Can You Do To Help Yourself Gain Balance?

women Finding Balance in a classI’ve been there, too. When we have too much to pay attention to, it’s challenging to focus and establish better rhythms for ourselves. Sometimes too many unexpected changes happen all at once and it’s tough to scale back. But very often we can find some balance by managing our thoughts and changing our perspectives. The Yoga Sūtras offer practical teachings for achieving balance through mental discipline.

You are not your thoughts.

Our minds are like flooded internet browsers with numerous tabs and pop-ups open at any given time. However, we do have the option of clearing any and all irrelevant windows. According to yogic wisdom, our true selves and our minds are two separate things. Let’s consider Yoga Sūtra 1.4, “Otherwise, at other times, [the seer] is absorbed in the changing states [of the mind] (1, p. 24).” Sometimes our thoughts overwhelm us, and at other times we’re able to let them go.

While our minds are very reactive and become easily consumed by what’s happening around us, often leading us off track and distorting reality, we can discern which thoughts warrant our attention. For example, if you think you’ve failed because something didn’t work out, it doesn’t mean you have or that there’s no chance of turning things around. A missed step is not failure, nor is it a reflection of who you are; it’s just another way to move your feet. Keep your mind open, steady on the path forward, and detach from the thoughts that threaten to distract you.

What can you let go of?

When we’re scrambling to meet every demand, it’s hard to know which priorities to keep and which ones to toss. This relates to tasks as well as expectations for what we can accomplish. And that’s where Yoga Sūtra 1.15 comes in, which states: “Renunciation is the practice of detachment from desires (2, p. 64).” Not attaching to our desire for success is a learned skill of keeping the mind steady and clear of distractions. Without attachment to worldly gain, we can work with greater ease, fulfilled by what we’ve accomplished, and unbothered by feelings of failure or lack. When the pressure to do it all feels utterly consuming, take a pause. Step away from the computer or the paperwork. What can you scratch off your list? What expectations of yourself, or desires for achievement can you let go of all together?

Change your thought patterns.

man working on Finding BalanceDisciplining our minds also includes changing our thoughts when they threaten to drag us down. For this one, let’s turn to Yoga Sūtra 2.33, “Upon being harassed by negative thoughts, one should cultivate counteracting thoughts (1, p. 255).” This teaching could mean reversing our outlook from a glass-half-empty mentality to a glass-half-full. But sometimes that can feel like we’re forcing optimism where it doesn’t belong rather than looking at things through a different lens.

Perhaps you can relate this thought, “I’m never going to be able to accomplish X and Y by Z.” Maybe that’s true, but this mindset can be debilitating midst pressure to meet all the demands thrown at you. An example counteracting thought could go something like this, “I won’t be able to accomplish X and Y by Z, but I can get A and B done by C.” When the unfavorable thoughts won’t stop no matter how much you dismiss them, consider this exercise. Write down your negative thoughts on one side of a piece of paper, and then write out the counteracting thoughts right next to them. Cross out the negative and proceed with the opposite thoughts.

Yoga provides some of the very best instruction on how to live life, especially when life is difficult. It’s helpful to apply yogic teachings to our lives in practical ways so that they serve their purpose of helping us transform. Yoga is meant to be lived and experienced; That’s how we experience its gifts. The wisdom of these three sūtras can help us bring a chaotic situation back into balance by enabling us to see things clearly and examine our lives with some fresh perspective.

(1) Bryant, Edwin F., translator. The Yoga Sūtras of Patañjali. North Point Press, 2009.
(2) Iyengar, B.K.S., translator. Light on the Yoga Sūtras of Patañjali. Thorsons, 2002.

05/20/2021
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Śraddhā: Faith as Yogic Practice

By Yoga Philosophy

We all have a story to tell, a story of collapsing to our knees, winded and weary, and then picking ourselves up from wherever we’ve fallen in order to keep going. What fuels our ability to persevere through loss and adversity? One short answer is faith. But what is faith? What is sraddha and how does it really work? Because faith relates more to the heart than it does to logic, it’s something we can feel but not necessarily define with absolute certainty. We tend to think of faith as something we have or we don’t, as in having faith in God or the Universe, or in a worldly sense, as having faith in humanity or a particular organization. Yoga offers another perspective, one that links faith to personal practice.

What Does Sraddha Mean?

women posing for sraddhaThe Sanskrit word sraddha translates to faith or trust. But encased in this word is a deeper, more illuminating meaning. B.K.S. Iyengar describes sraddha as mental and intellectual firmness, which fosters an innate trust (1). Vyasa, an original commentator on the Yoga Sūtras, interprets sraddha as clarity of mind that sustains us as we move along with our yoga practice. When the mind is clear, truth reveals itself; With untainted vision, we can see the way forward and trust it (2).

Faith in Yogic Practice

Faith is something many of us long for, and it’s also something we need – a deep trust in our purpose, preceded by mental clarity and fortitude. Faith is, without question, a necessary component of yogic practice. It’s our sustenance, our spiritual nourishment. But faith is also a practice in and of itself. It’s a quality of being that need not be left up to chance, but rather is something we can cultivate. Just as any type of personal growth stems from effort rather than luck alone, we can develop a relationship with faith wherein it becomes a reliable and vibrant force in our lives.

Whether it’s faith in the potential for personal transformation, faith in humanity, or faith in the goal of equity and justice for all, it starts with quieting our minds. Cultivating faith is not a linear process, and that’s because focusing the mind and removing obstacles, like ignorance and attachment, are by no means easy undertakings. Our minds are wild and turbulent like the wind, and therefore seemingly impossible to control, so exclaims Arjuna in Bhagavad Gītā 6.34. But, Lord Krishna replies in 6.35, it is possible to control the mind, however obstinate it might be, through practice and detachment. Yet, try as we might, sometimes the mind is steady and focused, revealing our true nature, and at other times we identify with our fluctuating thoughts (See Yoga Sūtras 1.3 and 1.4). Such is the nature of practice.

Putting Ourselves Into Our Practices

girl doing sraddha yoga in sunsetAs we work to transform ourselves and better the world around us, it’s normal and necessary to fall down from time to time, whether from the weight of doubt and despair, a wave of humility, or just exhaustion. But within spiritual work like yoga runs a river of grace. Each moment is an opportunity to examine ourselves, to course-correct, to try again, to make real change happen. If we give it the time faith will lead us somewhere special, towards authenticity, deeper empathy and compassion, so we truly become caretakers of each other. If we work to still our minds, truth will arise and reveal the next right steps.

We can’t force faith upon ourselves through any type of logical thinking, but we can allow it to expand within us by creating the necessary conditions to reveal our inner selves as holy places where truth does exist. In times of great despair and hardship, it may feel like we’re dragging ourselves across the floor, hoping for just a shred of strength to peel ourselves up. In those moments, practice faith like medicine. Be still and listen. Just like a sailor must know the direction of the wind in order to guide the ship, we must know truth in order to persevere. We must seek out that divine wisdom, adjust our course accordingly, and then allow that steady breath to fill our sails. It will lead us to where we need to go.

 

(1) Iyengar, B.K.S., translator. Light on the Yoga Sūtras of Patañjali. Thorsons, 2002, p 75.

(2) Bryant, Edwin F., translator. The Yoga Sūtras of Patañjali. North Point Press, 2009, p. 77-78.

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05/18/2021
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4 Ways You’ll Benefit from Teaching Kids Yoga

By Yoga Teachers

Yoga’s an excellent practice for children, because it helps build the foundation for a happy and healthy life.  As a matter of fact, 1.7 million children in the US are practicing yoga today.  Whether you’re a current yoga teacher looking to expand your skill set, or are a student going through your 200-hour training, there are so many reasons to consider teaching children’s yoga.  Not only does yoga benefit the practitioner, but you’ll also benefit from teaching kids yoga in ways you wouldn’t expect. Here are a few we found to be the most rewarding.

It inspires creativity and play.

Teaching kids yoga gives you an opportunity to think outside of the box and acts as a reminder of how important the concept of play is in our lives.  Holding a creative space for children to move and breathe awakens your youthful spirit that’ll translate into teaching adults and even into your own practice. When you can find even the most minor ways to inspire a child to do a pose, tune in to themselves, or even practice breath work, it can give you a whole new outlook on what yoga means and why it matters to you.  

You get to watch children begin to connect to themselves and their breath.

It’s also an incredible way for children to cultivate body awareness.  Through this practice, children can learn so much about themselves.  Once they begin to discover what they’re capable of, it’s both exciting and empowering for both of you.  This occurs during the magic when they discover how “cool” it is to watch their bellies rise and fall with their breath.  The more kids learn about themselves through yoga, the more it boosts their self-esteem and helps them connect more deeply to others and their natural world.  

You’ll help children manage their emotions and behaviors.

Children experience stress and anxiety, just as we do.  The most common mental health disorders children face are ADHD, anxiety and behavioral disorders. By practicing yoga,  children are able to recognize and cope with their feelings through exercises and other playful yoga techniques. 

Along with their mental health, yoga also helps children to focus and helps to reduce their impulsivity. The effort and concentration that children put into holding a pose or maintaining balance carry over into other areas of their lives, such as at home and school. 

Teaching kids yoga will help you grow as an instructor.

If you’ve worked with children in any other setting before, you may be aware of just how much children can help you grow. The same goes for teaching yoga, where you’re likely to learn more from your students than you could ever expect to.

Children’s yoga is one of the most fun and exciting challenges you could ever encounter throughout your teaching journey.   Yoga’s becoming more accessible to children in schools, studios, and gyms, providing abundant opportunities for you to grow your audience while positively impacting a future generation of leaders and teachers like you. 

Interested in a children’s yoga teacher training class?  Check out our new offering!

05/17/2021
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Yin vs Restorative Yoga

The Difference Between Yin and Restorative Yoga

By Yoga Asana

Yoga’s history stretches back thousands of years, but yin and restorative yoga are two practices which were developed more recently. Both practices take a slower pace, hold postures for a longer duration and use props heavily. You’ll also usually stay on the floor for the entire class.

Yin yoga and restorative yoga, while similar, are actually quite different…

Both styles are gentle and suitable for beginners or anybody who might be interested. There aren’t many poses covered in a single class, and transitions are done slowly. The gentle pace and long holds often draw comparisons between yin yoga and restorative yoga but there are a number of key differences between these two practices.

Key Differences of Yin and Restorative Yoga:

In this article, we’re going to look at yin and restorative yoga to better understand their differences. They’re rooted in unique philosophy, and each have unique objectives. We’re going to take a look at each practice to better understand the nuance between them but first lets summarize some of the main differences:

There is an active stretch in yin yoga but in restorative yoga, the goal is to be totally supported by your props with only passive movements or stretches.

In yin yoga the focus is on stretching your connective tissues, but in restorative yoga the focus is on the release of mind-body tension and bringing the nervous system into a state of healing.

Both styles use props, however, in yin yoga when props are used, they are meant to either deepen or ease the stretch. In restorative yoga, props are used to completely support your body. Restorative yoga will use props more frequently than yin yoga.

Restorative yoga poses are held longer than yin yoga poses!

Yin yoga is rooted in ancient eastern philosophies and draws these elements into the practice.

Let’s look at these two incredible styles to learn a little bit about what they are, who might like them, and what their unique benefits are…

What is Yin Yoga?

Yin yoga is a practice that focuses on stretching the connective tissue in order to lengthen them and help release built-up tension. It evolved out of a practice called ‘Taoist Yoga’ which incorporated elements of Taoist philosophy into yoga. The name ‘Yin’ yoga comes from Yin/Yang philosophy which draws attention to the balance between opposing forces. More energetic styles of yoga like vinyasa yoga would be considered ‘yang’ while yin yoga postures are meant to balance these energetic practices with calm, deep stretches.

The poses are held anywhere from two to seven minutes and work with the energy meridians in your body to help increase flexibility, improve joint mobility, and release trauma in the body.

Traits of Yin Yoga

  • Focuses on the connective tissues of the body: While most yoga practices will stretch and strengthen the muscles, yin yoga is going to bring the stretch into deeper connective tissue. Stimulating deeper tissue like fascia is meant to cause energetic benefits through-out the body and can help to improve tissue elasticity along with joint mobility.
  • Poses are held for 2-7 minutes: In order to stimulate the connective tissue, poses in yin yoga are held for a longer period of time. Deep connective tissue is less elastic than muscular tissue, so a longer hold can encourage a better release of tension.
  • Rooted in Eastern philosophy: Ancient Chinese and Indian cultures had similar philosophical concepts, which yin yoga incorporates into the practice. For example, both cultures believed in a system of energies within the body and had a similar understanding of meditation accompanied by a physical practice and breathwork.

Yin yoga is best for those who want to:

  • Balance a more energetic exercise routine
  • Increase flexibility
  • Keep joints healthy and mobile
  • Improve posture
  • Release trauma and emotions that become stored in the body

Benefits of Yin Yoga

  • Improves joint health: Deeper stretches in yin yoga can help to encourage better joint mobility and flexibility.
  • Encourages healthy connective tissue: Deep connective tissue is less elastic than muscular tissue and it can sometimes be a neglected part of our anatomy during regular fitness routines.
  • Brings balance to our bodies & lives: Taoist philosophy of Yin/Yang focuses on the balance of opposing forces. In a modern world of constant stimulation, yin yoga can deliver a little more ‘yin’ energy in a world of yang.
  • Reduces stress & anxiety: Just like any yoga practice, yin yoga can help to reduce stress and anxiety and bring peace of mind.

What is Restorative Yoga?

Restorative yoga is a calming practice that relies on blocks, straps, sandbags, bolsters and blankets to create a passive release of mind and body. It’s all about the prop usage. Restorative yoga evolved from the teachings of B.K.S Iyengar who sought out the healing properties of yoga after experiencing a series of illnesses during childhood.

As the name suggests, restorative yoga brings our body into a state of healing or restoration. In simple terms, we can view our nervous system in two different modes: One mode is our ‘fight or flight‘ mode, which is constantly stimulated in the modern world and the other is a calming state. When our nervous system registers safety, it kicks off all sorts of healing processes within our body. Restorative yoga helps to bring us into that state of balance without any active stretch or engagements in the body.

Traits of Restorative Yoga

  • Brings our body into a state of restful healing: In restorative yoga, the combination of supportive props and longer holds can help bring a sense of calm and comfort that triggers our body’s healing mechanisms. These healing mechanisms are rooted in our nervous system, which can be influenced by external stimulation and physical comfort.
  • Postures are held for 5-20 minutes:  Restorative yoga is going to really bring the body into a deep state of relaxation through long poses.
  • Props are used (a lot!): In order to make sure that the body is supported properly, props are used heavily. They don’t just support the body physically, but they also help to create a sense of comfort and support for the practitioner who is essentially wrapped up in a cocoon of props during practice.

Restorative yoga is best for:

  • Meditation
  • Those looking to heal
  • Stress release
  • Deep relaxation
  • Creating a sense of safety in the mind and body
  • Reaching a state of mindful rest

Benefits of Restorative Yoga

  • Activates the body’s healing mechanisms: Restorative yoga brings the body into a state of healing or restorative by activating our natural healing mechanisms.
  • Promotes deep calm and relaxation: Falling asleep is rather common in a restorative yoga class – and it’s no surprise! This format of yoga is incredible soothing and can help to bring a total sense of calm and relaxation for practitioners.
  • Boosts the immune system: When we aren’t well rested, our immune system can start to suffer. Restorative yoga can help bring us the rest and relaxation needed to keep our immune system functioning healthy and happy.

Conclusion:

Yin yoga and restorative yoga are both gentle and appropriate for all levels of students, from total beginners to experienced practitioners to athletes and seniors or even people with injuries and movement limitations. While they share similarities they are definitely unique formats with separate objectives.

Students should try both types of yoga to see which one best suits their needs, and might even decide to add both into a regular practice. If you’re interested in learning more about yin yoga, feel free to enroll into YogaRenew’s Yin Yoga Teacher Training. If Restorative yoga is more your speed, try our Restorative Yoga Teacher Training.

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05/17/2021
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The Teaching, the Lesson, and the Breath

By Yoga Teacher Training, Yoga Teachers

Within the practice of yoga there is a natural give and return. This principle is at its most obvious in the breath. We can breathe consciously. We can breathe unaware. We breathe, and we breathe, and we breathe, until we breathe no more. The efficacy of yoga lies in becoming aware of the breath. Breathe in. Breathe out. When we practice ujjayi breath, we hear the inhale as it passes though the airway, and into the lungs. We feel the inhale as it moves deeper, depressing the diagram, causing the abdomen to expand.

Why Breathing Is Important In Practice

When we exhale the breath, we feel the abdominals contract inward. We hear the exhalation in the inner ear as it passes through the throat and nostrils. Muscular engagement and release occur in tandem with the breath. In virabhadrasana I, for instance, we can tighten and relax muscles in coordination with the alternating breath cycle. On inhalation, we can create foundation, strength, and stability in the pose by tightening our back quad, and planting the back heel down firmly while straightening the knee joint. In exhalation, we can create openness and flexibility by allowing the hips to get weighty as the bend in the frontward leg is deepened. The principle of give and return can be found throughout the entirety of yoga, not only in asana, but in its philosophy, codes of conduct, and in the subtle practices of yogis that are direct descendants of its ancient lineages.

History Of Breath In Yoga

In the beginning, there is the breath. Until the end, there is the breath. The underlying principle of yoga is the awareness of breath, an awareness that is practiced in the now. Compiled over 2000 years ago by the sage Patanjali, Raja Yoga, also known as the Yoga Sutras, lays out the entirety of yoga in short, succinct, seed words. The first of 126 sutras states, “atha yoganusasanam,” translated, “Now, the practice of yoga is explained.” The very first thing Patanjali teaches us of yoga is that it is a practice of the NOW. NOW explains the practice of yoga. This teaching is both simple and profound. NOW. NOW, we breathe. Awareness of the breath brings us into the now. Yoga teachers begin and end each asana within the breath because the poses are interchangeable, secondary to the primary practice of breathing. The lesson of breath is a life-long teaching. Through the breath, it does not matter what tradition is practiced, where it’s practiced, or with who. It is the breath alone that links the movement of the moment to the NOW.

Breathing In Todays Yoga

Contemporary yoga lineages in non-Eastern countries are diverse, convergent, and ever evolving. In this era of globalization, technology makes it possible for practitioners of an array of disciplines and cultures to come together in collaboration, inspiring one another by sharing their practices. While some modern yoga styles may be unidentifiable to the sadhus and yogis of traditional Vedic lines, there is an undeniable unifying link between them: the giving of teaching, and the practice of learning the lesson. Just as the breath brings life-nourishing prana into the body, is must it be released after completion in order for a new cycle to begin. The role of teacher is bestowed only after the role of student has been fulfilled. Then the new teacher teaches, and another student begins their lessons.

An authentic teacher gives lessons from experience. A lesson is a scope of inward examination. Life lessons, and the teachings that deliver them, can only be received in an open vessel. In other words, true lessons are learned in an open mind, an open heart, and a humble soul. Lessons take place through honest introspection, a focus into the recesses of the self. We all have those parts of ourselves that are uncomfortable, tense, agitating… those restricted places usually left “off-limits” in day-to-day thoughts, but linger on as proverbial skeletons in the closet. Effective teaching gets to the point, and aims to the heart of the matter. A lesson learned releases arrant and excessive elements of the psyche, tight aspects of the self that have been withheld from view. The key to mastering any lesson, any teaching, lies in humility and acceptance. In the NOW, all things are present at once, both the beauty and the beast. The breath teaches us this. In virabhadrasana I, flexibility and tightness are linked simultaneously in our consciousness through the breath. At once, strength and weakness are experienced NOW, within the breath. NOW is the teaching. NOW is the lesson.

Continuing Your Practice

In concession, exploring the deep nature of the NOW, and the cycle of give and return, is at its easiest within the practice of yoga asana. The body is tangible, accessible, and immediate. For most newcomers to yoga, the body is the easiest aspect of the self to connect with. We feel the breath in the body. We have aches and pains in the body. We get the body to class, move the body, sweat the body, and feel the effects of effects of asana in the body.

With practice, and moderate advancement on the mat, a novice yogi usually becomes attracted to the philosophy and subtle elements of yoga. In these deeper studies, the student encounters dualities that will challenge the notions of the self that lie beyond the body. With the guidance of a teacher, the workings of the mind and ego will be revealed in a continual process of teaching and lessoning. And all the while, the presence of the breath is established as the connection to the NOW. A teaching with every inhale, a lesson in every exhale, breathe by breath, guided by the inner-eye of awareness.

05/16/2021
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Woman holding an expanding children's ball

Benefits of Yoga in the Classroom

By Lifestyle & Wellness

As scientific research continues to highlight the benefits of yoga for young people, more schools are incorporating a yoga lesson plan into their classrooms. According to Harvard Health, 1.7 million American children did yoga in 2012, marking a sharp rise over the 400,000 reported just five years earlier.

Some schools are introducing yoga during transition times by having students take short yoga breaks involving a few poses or breathing exercises. It is an approach that is particularly useful at the beginning of the school day, before a test, or after recess or lunch. A yoga lesson plan are helping educators bring this beneficial and rewarding practice into their classrooms, and students and teachers alike are responding positively.

Here is a look at some of the greatest benefits of adding a yoga lesson plan into the classroom.

Yoga Gives Students a Healthy Way of Expressing Emotions

One of the most immediate and clear benefits of yoga is that it gives students the ability to develop self-regulation skills, allowing them to monitor and adapt their emotions, behavior and attention in response to the environment, feedback from other people and internal cues.

A study of high school students showed that 40 minutes of yoga three times a week for a 16-week period led to significant improvements in their ability to regulate their emotions compared to students who participated in a standard P.E. class.

Yoga’s focus on mind-body awareness means that students gain a better understanding of the connection between their physical well-being and their mental state, allowing them to find healthy ways of coping with negative emotions and stress.

Yoga Eases Anxiety and Stress for Greater Relaxation and a Peaceful State of Mind

School can be a stress-filled time, and many students are coming from a stressful home environment as well. Students experience a gamut of emotions during their school years ranging from minor stressors like test anxiety to living through abuse or poverty.

Several studies have shown how yoga can reduce stress in students. For example, one study showed that fourth and fifth graders who attended a mindful yoga program four days a week for 45 minutes had a significant reduction in problematic responses to stress, such as strong, intrusive emotions and repetitive negative thoughts. Another study showed that just half an hour per week of yoga significantly reduced the stress hormone cortisol in second graders.

Yoga Improves Students’ Focus and Energy in Ways That Translate to Academic Performance

Most schools across the country consider academic performance to be their primary criteria for measuring students’ success. This means that students who struggle to earn good grades can feel disengaged and may even drop out. However, research indicates that yoga can improve students’ memory and attention while reducing academic stress.

In a study that randomly assigned high school students to participate in physical education or yoga twice a week for 45 minutes, the students who were in the yoga group had a significantly higher grade point average at the end of the school year than those who took P.E. A different study reached a similar conclusion, and the authors attributed yoga’s academic performance improvements to its ability to enhance self-regulation, thereby mitigating stress and increasing attention and learning.

Some research suggests that school-based yoga can improve students’ academic achievement and cognitive performance. Moreover, because yoga involves holding certain poses and participating in mindfulness activities, students learn how to improve their ability to focus, which is particularly valuable for students with ADHD.

Yoga can Improve Community within the Classroom

Although there is no question that yoga in school benefits students on an individual level, it is also worth noting that it has a positive impact on the classroom climate. Yoga is also good for teachers’ well-being. It allows students and teachers to connect in a different way than traditional classroom instruction provides, and it helps bring everyone to a more relaxed state that fosters communication and openness.

Yoga Encourages Gross Motor Development and Improves Overall Health

Yoga has many benefits for gross motor development and the body overall. It allows children to develop a strong and flexible body while increasing balance, coordination and posture. It also helps them to develop core strength and promotes vestibular and neuromuscular development. In addition, it can improve digestion, sleep and immunity.

Yoga Boosts Self-Confidence and Allows Children to Reflect

Yoga gives students the opportunity for reflection, insight and patience, all of which can help to reduce impulsivity and reactivity. It also helps children to see the beauty within themselves, allowing them to feel stronger and more comfortable about their bodies and giving their self-confidence a boost.

Reach Out To The Professional Yoga Teacher Trainers For More Yoga Lesson Plans

If you want to bring the benefits of yoga to your school or classroom, check out our kids yoga certification program. They offer self-paced online learning that allows individuals from all over the world to become certified yoga teachers.

04/29/2021
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man and woman doing yoga

3 Yoga Poses to Reset Your Body

By Yoga Asana

I had a job once that required a one hour commute each way, with eight hours at a desk in between, five days per week. It was a lot of sitting. I wish I had yoga then! Excessive sitting, especially at a desk, in front of a computer, hyper-focused, and very possibly stressed, can result in a lot of discomfort and tension in our bodies. If your job requires you to sit for long periods of time, try out these three yoga poses to reset your body and mind.

Poses To Reset Your Body

women doing reset your bodyWoman do yoga Downward Facing Dog pose inside of light cozy room through window seen green foliage trees summer landscape morning sun, adho mukha svanasana stronger hands strengthening back exercise[/caption]These postures are also foundational to a more comprehensive āsana practice and worth the extra attention. Practice them often to help counteract the toll sitting takes on your body. And remember to breathe deeply in each shape.

Downward Facing Dog (Adho Mukha Śvānāsana)

While not a full inversion, like Supported Headstand (Sālamba Śīrṣāsana) for example, Downward Facing Dog reverses our innate upright way of being. This posture, wherein the head falls below the heart and the arms and shoulders begin to bear the body’s weight, literally switches up our perspective. The position of our heads in this pose permits only one point of focus: our feet. Our eyes can’t dart around the room, making us prone to all sorts of distractions. In this mild inversion, we’re more inclined to invert our focus as well, to catch a glimpse of the calm beneath the heavy cloud cover of our busy minds.

If set up properly, Downward Dog can actually release stiffness in the shoulders and upper back, which are common sites of stored tension. Begin on your hands and knees. Place your hands slightly wider than shoulder-width apart and spread your fingers. Lift your hips up, lower your chest towards your thighs, and relax your head completely, as if it were weighted. Align your torso and arms so your chest doesn’t dip below your shoulders. Draw your shoulder blades away from one another, engage your chest muscles, and roll your elbows down towards the floor. Notice how your collarbones broaden and the space in between your shoulder blades expands.

Low Lunge (Aṅjaneyāsana)

This is quite possibly my favorite yoga pose of all time. A pillar of Classical Sun Salutations (Sūrya Namaskar), Low Lunge is grounding, strength-building, and lengthens the iliopsoas muscle. The psoas starts in the Thoracic region of the spine (T-12), runs along the lumbar vertebrae, and connects to the top of the femur bone, or thigh bone. Because it links the legs and the torso, the psoas stabilizes the spine, which is important for balance and proper posture. However, this muscle contracts when we sit, and if we sit for long periods of time without movement or stretching, tension in this muscle can sometimes result in lower back pain.

With the knee of your back leg down, frame your front foot with your hands. Place them either on the ground, two yoga blocks, or whatever you have handy. Elevate the chest so the spine is straight and not curved. Now move your hands to the top of your front knee. Take a few deep breaths. Then, lift them overhead for the full expression of the pose. Notice how the position of your arms and torso in each variation changes the intensity of the stretch in your hip.

Garland Pose (Mālāsana)

Young sporty woman practicing yoga, doing Garland exercise, Malasana pose, working out, wearing sportswear, black pants and top, indoor full length, gray wall in yoga studioThis wide-legged, deep squat stretches the lower back and strengthens the legs. This āsana also opens the hips and exercises the muscles of the ankles and feet. It’s all together a very helpful pose for soothing tension in the lower back and improving posture, which can get thrown off from long hours of desk work.

For this pose, press the soles of your feet into the floor, and engage your lower legs and glutes. Place a prop of sorts underneath your seat, allowing gravity to lengthen your lumbar spine as you relinquish some of your weight to the support of your prop. Press your palms together at your chest. Position your elbows inside your legs, pressing them against your knees. Use this action as leverage to lift your collarbones, sitting taller. If it feels right, remove the prop and practice this pose with your seat hovering over the floor.

When practiced with focused awareness and proper form, yoga āsanas can bring our bodies back into alignment and help to relieve the aches associated with sedentary work. Begin and conclude this mini-flow either standing or seated, close your eyes softly, and take several long deep breaths. With each inhale fill your lungs a little bit more, and with each exhale relax your shoulders away from your ears, releasing tension and stress from your body

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04/12/2021
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Functional Foot Fitness

By Yoga Asana

Yoga can and should be a tool to better many aspects of wellness. Flexibility, endurance, strength, balance—and functional fitness. Functional fitness is just what it sounds like: Working towards achieving and sustaining a level of fitness that serves functional purposes in your life. As we age, we naturally lose functional fitness to varying degrees. If you’re a westerner, your lifestyle has probably drastically stunted your innate functional fitness, too. Desk jobs, Netflix binges on couches or in bed, western-style toilets, and wearing comfy socks and shoes destroy functional fitness.

A popular doctor’s test for a patient 55+ is to ask them to stand up from a seated position on the ground without using their hands or arms. A lot of people can’t do it, and you certainly don’t need to be in your golden years to fall into this camp! It’s a simple test that can tell you so much. However, it’s just one example of functional fitness that we lose.

You don’t want to be unable to get up from the ground without using your hands. You don’t want to be traveling in Asia and find yourself incapable of using a Turkish toilet (especially if said toilet is in a bar with unmentionable liquids surrounding it … trust me). You don’t want to have poor balance simply because you wore socks (or as I like to call them: foot mittens) and shoes for so many years that your toes have atrophied and stick together.

Function. It’s our job to practice it and keep it.

Putting the “Fun” in Functional

Okay, that was a pun I couldn’t resist thanks to the writer in me (and general love of puns). Still, functional fitness pairs perfectly with yoga and is ideally a part of every practice. A synonym of “functionality” is “purpose,” and that’s exactly what we all need more of in our life. A life of purpose is one that helps you thrive.

One of my favorite asanas (poses) for functional fitness is prayer squat. Work towards getting your heels to touch the floor if they don’t already. And if they don’t, know that it may never happen. Every body is different, and prayer squat can be especially challenging for distance runners who need those tight hamstrings to stay safe.

I also like to earmark part of every practice for foot fitness. Your feet have 52 bones, which is one quarter of all the bones in your body! Each foot also has 19 muscles and tendons, 107 ligaments and 33 joints. They were designed to move and flex (in both directions) a lot. Toes should be able to separate, flex, and lift individually (seriously!) just like our fingers. Think they don’t move as much as fingers because they’re so short? That’s just not true. Children’s fingers are very short, and our thumbs are relatively short, yet we know just how strong and flexible they are regardless of length.

Get a Foot Fetish

During each yoga practice, and at least once a day regardless, dedicate a few minutes to working out your feet. Try to lift and spread all toes while keeping the rest of your foot squarely on the floor with equal weight distribution. Practice lifting each toe individually. This might take a lifetime of practice and you’ll never fully get there, but you will certainly get better with practice.

More importantly, embrace the barefoot lifestyle whenever you can. Go without shoes, no matter how “good for you” marketers claim them to be. All shoes, even the Vibram five-finger shoes, are no match for barefoot. Ditch the socks, too, which gently squish your toes together. Recognize that in the western world, we’re very spoiled when it comes to surface areas. We walk on pavement, hardwoods, and carpets, which all weaken our foot and ankle bones that are begging for a challenge. Go off course, walk on trails, take a hike, and trust the lowest part of your body to find balance on uneven ground.

Finding balance. It’s a goal that we never fully achieve for more than a few brief seconds. It’s really the journey where the magic happens. The destination? Well, it doesn’t really exist, so allow yourself to fall in love with the ups and downs, those peaks and valleys.

03/26/2021
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Why Structure is Important: Effective Sequencing Through the Lens of Backbends

By Yoga Teachers

I adore the feeling of floating off my mat after Śavāsana, feeling strong and limber, my hips yielding gracefully to every step, and my mind ever-so quiet. This post-yoga experience is no accident, but rather the result of deliberate sequencing and a well-thought-out lesson plan. As yoga teachers, if we lack a clear objective and an anatomically-informed roadmap to get there, it will likely be harder for our students to retain the lessons that lead to greater body awareness. Leading structured āsana classes offers our students opportunities to not only connect deeply with the postures, but also calm and focus their minds. It’s important to pick one thing to teach and teach it well.

It can be intimidating to lead a back-bending sequence because backbends involve so many moving parts that must be addressed throughout the class to ensure students practice these particular āsanas safely. If the body is not properly warmed up, back-bending could lead to discomfort or injury in the lower back or shoulders. As is true for all āsana sequences, but is especially important for back-bending, each pose should serve a purpose.

Let’s take Wheel Pose (Ūrdhva Dhanurāsana), for example. This āsana is an intense backbend that expands the chest, but with support from the core and the hips. To prepare your students for this pose, incorporate postures like Upward Facing Dog Pose (Ūrdhva Mukha Śvānāsana), Plank Pose (Phalakāsana), Locust Pose (Śalabhāsana), and Cow Face Pose (Gomukhāsana), which engage and open the chest and shoulder muscles. With equal importance, address the muscles involved in hip extension, which is when the angle of the hip joint increases. In order for the hips to extend and the spine to bend backwards, the abdominal and iliopsoas muscles must be properly warmed up.

The psoas muscle starts at the Thoracic spine (T-12), hugs the lumbar vertebrae, and attaches to the top of the femur bone (thigh bone). It flexes the hip joint and stabilizes the spine. Because it connects to the lumbar vertebrae and stretches when the hips extend, working the psoas through various āsanas like Low Lunge (Aṅjaneyāsana), Warrior I (Vīrabhadrāsana I), and Extended Side Angle Pose (Utthita Pārśvakoṇāsana) is essential to supporting and preventing injury to the lower back in back-bending postures. Along with various abdominal exercises and core-activating āsanas like Half Boat Pose (Ardha Nāvāsana), incorporating several rounds of various Sun Salutations (Sūrya Namaskar) will help students generate the internal heat needed to open their bodies in a pose like Wheel.

Those are the essential components of a back-bending class. But arranging poses together is not the same as teaching something specific. Within this framework, what insight or information can we offer our students to help them experience Wheel Pose in a new, deeper, more effective way? Let’s circle back to hip extension, which is a mechanism of Wheel Pose. But this posture, among others, also reveals something interesting about hip extension. In Wheel, the hips extend so the spine can bend backwards, but hip extension itself requires the strength of the legs in order to effectively support the backbend. And therein lies the focus of the class – the glutes and hamstrings.

Teach back-bending but do so in terms of how the glutes and hamstrings work in these postures. In Bridge Pose (Setu Bandhāsana), cue your students to engage these muscles to support the elevation of their hips. In Locust Pose (Śalabhāsana) and Bow Pose (Dhanurāsana), hip extension alone does not account for each action; the hamstrings and glutes facilitate the lift we experience in these postures. As well, include āsanas like Garland Pose (Mālāsana), Chair Pose (Utkatāsana), and Warrior 2 (Vīrabhadrāsana II), among others, for building leg strength. When it comes to Wheel Pose, make the connection for your students between these leg muscles, hip extension, and the backbend. Engaging the hamstrings and glutes specifically, along with all the leg muscles, stabilizes the hips so the spine can bend backwards in one fluid arc, without compressing the lumbar spine.

Keep in mind the purpose of āsanas; they are postures, intricate compositions of skeletal alignment and muscular engagement intended to keep our bodies fit for what they contain – our souls. As technical physical shapes, āsanas require time and attention to detail; and as gateways to Spirit, call for sincerity and reverence as well. By sequencing with purpose, we offer our students something to focus on, rather than their fluctuating thoughts, revealing the true gift of āsana: when our minds are steady and calm, soul-nourishing truths begin to emerge

03/22/2021
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Teaching During COVID: A Pep Talk for New Yoga Teachers

By Yoga Philosophy, Yoga Teachers

It’s true – becoming an effective and confident yoga teacher takes practice. While opportunities to teach āsana may currently be in short supply as a result of COVID-19, being a new yoga teachers is not dependent on having access to public spaces to teach. Discovering who you are and sharing that person with not only yoga students, but also the people you encounter throughout your life is at the heart of being a yoga teacher. It’s a process that has the potential to transform you and impact those around you in profound, and sometimes unexpected, ways.

Yoga is more than the āsana, and so are you

new yoga teachers is helping young woman to make asana pose at gym.By no means are the postures insignificant; Iyengar asserted that, for the average person, practicing āsana and prāṇāyāma are the two most effective disciplines for quieting the mind. But, in reality, the postures are only a piece of a much bigger process of self-discovery and transformation. Teaching āsana is not the only way to share yoga.

I once supported someone through the death of a loved one. To help her manage the mound of tasks that surfaced in the wake of her loss, I would remind her to take breaks, to take deep breaths, and assess situations before acting. In essence, we practiced a little yoga every day. By helping her to hold the space between stimulus and response, she was able to control her thoughts enough to meet her responsibilities, while also honoring her grief.

Ask yourself these questions: Beyond the postures, how have I shared yoga with others? And, how can I continue to do so? Maybe it’s been through writing, conversation, or relationship, but if you’ve offered any of yoga’s gifts to another person, that’s teaching too.

Memberships expire, but knowledge doesn’t

Several years back, I moved from my home of four years. In the two years that followed, I taught yoga in studios sporadically, struggling to find my groove in new places. When it came time to renew my Yoga Alliance registration, I didn’t have many teaching hours to log. For a moment, I felt like I had lost my legitimacy as a teacher. Then I realized that, while memberships expire, knowledge doesn’t. My connection to yoga hadn’t gone anywhere, and that’s because I never stopped practicing.

During those tough two years, I maintained a very disciplined morning practice of worship and meditation. When I started teaching in studios again with regularity, I did so with ease and authenticity. Through a committed daily spiritual practice (sādhanā) and self-study through sacred texts (svādhyāya), my relationship to yoga shifted from a set of practices I performed to something that I lived.

Group of young people learning from a new yoga teachersBeing a yoga teacher means being a student first. If you don’t have many opportunities to teach or share yoga right now, weaving yogic practices and philosophies into your everyday life is essential to uncovering what you’re meant to offer as a teacher.

Keep your eyes on your own mat

In other words, don’t compare yourself to others, and commit to what feels right for you. If we’re focusing on what someone else is doing, we may stray from the work we’re meant to do. Krishṇa speaks to this in Bhagavad Gītā 3.35 when He explains that no one else can perform our dharma (spiritual purpose) for us, nor can we perform another’s. In fact, it’s dangerous to attempt to do so.

I run into this trap all the time. I’ll notice someone else’s work on social media, make a snap judgement, and then I’m full-steam ahead down one continuous, self-critical scroll. I eventually catch myself, realizing I’d been investing time in an idea of who I think I should be, rather than nurturing who I am. It happens, especially when the digital world tends to showcase large and enticing markers of success. Focusing on what it is we do well is really just another way to practice yoga.

If you recently completed a yoga teacher training, it’s both possible and important to continue your journey as a teacher right now, despite the plethora of unprecedented challenges we face today as yoga teachers, studio owners, and simply human beings. These perspectives are not meant to be magic-fixes, but rather things to practice. If there’s one thing that yoga reveals to us, it’s that we can show up imperfectly and make progress, even if we can’t immediately see the transformation taking place.

03/15/2021
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